Quick Workout Post

Warm-Up: Perform each exercise for one minute each to complete a set. Two sets total, no rest between sets.

Jumping Jack

Trunk Twist

AbMat Sit-Up

Barbell Good Morning

Weight Training:

Sumo Deadlift to High Pull, 5 sets of 8-10 repetitions

Dumbbell Pullover, 5 sets of 4-6 repetitions

Strict, No Kip Wide Grip Pull-Up, 5 sets of maximum repetitions

T-Bar Landmine Row, 5 sets of 4-6 repetitions

Have a Great Day!!

UVA vs. UNC and the Workout

I asked my buddy who is a Duke fan who he was pulling for in the ACC Championship Game: UVA or UNC?! I knew exactly what his answer would be... "UVA. I hate them less."

Warm-Up: Perform each exercise in order for one minute each to complete a set. Three sets total. No rest.
Jumping Jack
Barbell Good Morning
Bicycle Abdominal Crunch
Weight Training:
Sumo Deadlift, 5 sets 1-5 repetitions
Upright Barbell Row, 3 sets of 8-10 repetitions
T-Bar Landmine Row, 5 sets 4-8 repetitions
Dumbbell Pullover, 3 sets 5-10 repetitions
Super Set: Perform each exercise in order to complete a set. 5 sets total. No rest between exercises.
Cannonball Pull-Up, maximum repetitions
AbMat Sit-Up, 30 repetitions

Have a Great Day!!

Quick Post of Last Night's Tough Workout

Pretty much exercised, ate dinner and passed out last night. Just a quick post of last night's exercises... two of us suffered through this forearm/grip strength crusher!

Warm-Up:
Steady State Rowing Machine, 20 minutes

Weight Training:
Barbell Snatch, 5 sets if 1-2 repetitions
Deadlift, 5 sets of 1-2 repetitions
T-Bar Landmine Row, 5 sets of 4-6 repetitions
Super Set: Perform each exercise in order to complete a set. 5 sets total.
Dumbbell Pullover, 8-10 repetitions
Hanging Knees to Chest, 20 repetitions
100m Farmer's Carry

Have a Great Day!!

Friday Workouts and the Saturday Team Chipper

Strong bounce back to the workout after the Thursday mini-rescue that threw off the schedule. Big team chipper later this afternoon before a day off tomorrow.

Friday Morning Circuit: Perform each exercise in order for one minute to complete a set. Three sets total. One minute rest between sets.
Jump Rope
Goblet Squat
Barbell Good Mornings
Box Jump
AbMat Sit-ups
GHD
Calf Raise

Friday Evening Weight Training:
Pull-Up, 5 sets of maximum repetitions
Deadlift, 5 sets of 1-3 repetitions
Back Hyperextension, 5 sets of 10 repetitions
Dumbbell Pull Over, 3 sets of 6-10 repetitions
Superset: Perform each exercise in order to complete a set. 3 sets total.
Sumo Deadlift to High Pull, 8-10 repetitions
Hanging Knee to Chest, 20 repetitions

Saturday Afternoon 2-Person Team Chipper: One athlete exercising at a time. Perform each exercise in order to completion before moving to the next exercise. Split exercises between the two athletes as needed. Record overall time for the workout.
200 Rope Skips
100 Medicine Ball Push-ups
90 Ball Slams 20#
80 Hanging Knees to Chest
70 24" Box Jumps
60 Strict Overhead Press from the Rack 95#
50 Cannonball Pull-Ups

Have a Great Day!!

The Old Man vs. The Joker Will Wait and a Back Workout

Federer versus Djokovic are in a rain delay at Wimbledon. I will have to write about the match tomorrow, but I am pulling for the "Old Man" to beat the "Joker". 

Workout: Back
Warm-Up: Perform each exercise in order to complete a set. Three sets total.
SISU Hammer Swing, 15 repetitions per side
Tire Flip, 2 repetitions
AbMat Abdominal Crunch, 50 repetitions
Weight Training:
Deadlift, 5 sets of 1-5 repetitions
Weighted Pull-Up (Bodyweight +50 lbs.), 5 sets of maximum repetitions
Wall Ball Rotational Throw, 3 sets of 20 repetitions
Sumo Deadlift to High Pull, 3 sets of 10 repetitions
Landmine T-Bar Row, 3 sets of 6-8 repetitions
Dumbbell Pull-Over, 3 sets of 6-8 repetitions
Barbell Power Cleans, 5 sets of 5 repetitions

Have a Great Day!!